Flex Diet Podcast

S2_EP_33 How To Eat Organ Meats, Image Issues in Fitness and More with Ashleigh VanHouten

25 Jan 2021

Contributed by Lukas

Intro to Ashleigh's quarantine lifeHow the book, It Takes Guts, went from idea to realityWhy bother with organ meatsNose-to-tail-eatingWhy organ meat ...

S2_EP_32_How To Train for Muscle Hypertrophy, an Interview with Kassem of N1 Education

18 Jan 2021

Contributed by Lukas

N1 Education mission: They take what you'd learn in a university setting and apply it to the individual level.Narrowing research down to an applicable...

S2_EP_31: All About Fish Oil, Essential Dietary Fats and More with Brent Uken

11 Jan 2021

Contributed by Lukas

Hear about Brent's backgroundResearch on fish oil- where it's been and where it's goingOmega 3 to Omega 6 ratiosOmega 3 index: what it is and what it ...

S2_EP_30_3 Step Process to Reach Your Fitness Goals in 2021

05 Jan 2021

Contributed by Lukas

Intentions with a rough timeframe are better than goals with a strict timeframe.Figure out the gap - what's missing. SAID principle.  Figure out the ...

S2_EP_29 How to Recover Faster and Be More Resilient via Sleep and Sports Supplements with Dr Greg Potter

29 Dec 2020

Contributed by Lukas

Dr. Potter's background and current roleSleep's effects on the brainREM sleep for motor learningLucid dreamingPTSD, trauma, TBI, and sleepCreatine sup...

S2_EP_28 High Flux Model and More for Fat Loss and Client Coaching, an interview with Dean Guedo and Jeb Johnston of StrongerU

21 Dec 2020

Contributed by Lukas

Deb, Jean, and Dr. Mike talk about the state of the industry in light of the pandemicThe high flux modelLearning how to get out of the low-calorie min...

S2_EP_27 The Ph.D. Process, RPR, and Cutting Edge Psychology: an interview with Precision Nutrition's Head Strength and Sport Psychology coach Dr Adam Feit

14 Dec 2020

Contributed by Lukas

Discussion of the Ph.D. processResearch limitations and strugglesReflexive Performance Reset (RPR)The imperfect role of science in answering questions...

S2_EP_26 Useful Tips for Fitness Trainers and Their Clients: Interview with coach Lee Boyce

07 Dec 2020

Contributed by Lukas

Managing training through COVID restrictionsEncouraging client independenceThe role the personal trainer can playFitness culture and the hardcore or d...

S2_EP_25_ Holiday Weight Loss Tips - Why Do People Overeat and What To Do

30 Nov 2020

Contributed by Lukas

How not to gain weight between November and January.Two letters: H and H - hedonic and homeostaticAwarenessCombine the best of hedonic and homeostatic...

S2_EP_24_The 4 Aspects of Physiologic Flexibility for Enhanced Recovery, Anti-fragility, and Robustness with Dr Mike T Nelson

16 Nov 2020

Contributed by Lukas

Beginnings of metabolic flexibility researchWhere the idea of physiologic flexibility came fromCan we transfer the idea of metabolic flexibility to ou...

S2_EP_23_Cranial Face Structures, Nasal Breathing, Orthodontics, Tongue Position, and More Unlikely Performance Limiters: Interview with Zac Cupples

09 Nov 2020

Contributed by Lukas

How Jodie avoided denturesZac’s background and how he got into this fieldWhat proper mouth structure should beThe connection between sleep and mouth...

S2_EP_22_The Neurology of Performance, Physiology, and Life with Dr Chris Chris Friesen

03 Nov 2020

Contributed by Lukas

Introduction to Dr. FriesenHow he uses neurofeedback to help people learn to regulate their brains (examples with ADHD and anxiety)How personality tra...

S2_EP_21_Anders from Barbell Shrugged Joins With A Huge Announcement

26 Oct 2020

Contributed by Lukas

How the deal with Walmart startedAnders’ John Cena connection and experience with Fit OpsHow they spent all of Quarantine coming up with a training ...

S2_EP_20_7 Reasons to do an AM Walk for Recovery

19 Oct 2020

Contributed by Lukas

Fasted cardioLow insulinLow effortIncrease blood flow for recoveryEye movementOptic FlowSunlightThis podcast is brought to you by The Flex Diet Cert. ...

S2_EP_19_Run Down on Popular Gym Chains with Mario Mavrides

12 Oct 2020

Contributed by Lukas

What does the end-user (fitness consumer) need to know to make an informed decision about where to work out.Tapout fitness venture Mario is working on...

S2_EP_18_Holding Paradox: The Key to Reaching Your Fitness Goals

06 Oct 2020

Contributed by Lukas

Being “happy” with current performance while also being realistic as to how that compares on a national or world scaleComparison to others’ high...

S2_Ep_17_The 3 Forgotten Principles To Reach Your Fitness Goals

28 Sep 2020

Contributed by Lukas

in this podcastMy top 3 principles for programmingA couple of fun training storiesHow to implement these principles into your program ASAPThis podcast...

S2_EP_16: Protein, Metabolism and Research: Interview with Eric Williamson from Unlocked Fitness

21 Sep 2020

Contributed by Lukas

Episode Notes:Eric’s background and how he got into protein metabolismWhat are main things you look at from a mechanistic standpoint and why should ...

S_2_EP_15: All About Coaching: Interview with Jeb and Dean from Stronger U

18 Sep 2020

Contributed by Lukas

Jeb explains his background, including a stint as a celebrity hairstylistDean talks about his experience teaching and how that led to coaching and nut...

S_2_EP_14: Flex Diet Certification Open Now and My Secret Goal

15 Sep 2020

Contributed by Lukas

The Flex Diet Certification enrollment is open now until midnight (CDT) Sept. 20Go to www.flexdiet.com to enroll or for more informationMy secret goal...

S2_EP_13: Interview with James Nestor, author of "Breath: The New Science of a Lost Art"

07 Sep 2020

Contributed by Lukas

Show Notes:What James’ wife thinks of his experimentsWhat happened when he plugged his nose for 10 days and how the experiment came aboutDisorders c...

S2_EP_12: Interview with Dr Mike T Nelson -Steve Turns the Tables and Interviews Me Today

31 Aug 2020

Contributed by Lukas

Dr. Mike’s early medical historyBeer golfSchoolingGraduate workHow Dr. Mike started with metabolic flexibilityWhat people are getting right and wron...

S2_EP_11: How To Improve Your Breathing - an Interview with Rob Wilson from Shift Adapt

24 Aug 2020

Contributed by Lukas

Breathing from an evolutionary and survival aspectSelf-regulation vs. self-optimization- why you should still work to improve your breathingBreathing’...

S2_EP_10 Isometrics, Patellofemoral Pain, Collagen, and More: Interview with Jake Tuura

17 Aug 2020

Contributed by Lukas

Jake's experience with patellar tendon pain and how he fixed it with isometricsWhy do some people seem to suffer more tendon injuries as opposed to mu...

S2_EP_9 Gut Health and Exercise: Interview with Dr. Sara Campbell

10 Aug 2020

Contributed by Lukas

Bugs change in response to exercise and exercise can change gut bugs.Reduction in microbiota can cause exercise to suffer in mice - discussion of rece...

S2_EP_8 Gym Opening and Safety: Interview with Mario Mavrides

07 Aug 2020

Contributed by Lukas

The most commonly asked questions regarding re-openingWho will return and why or why notDisinfection policiesWearing masks during exerciseSpecial hour...

S2_EP_7 Female Athletes and Eating to Fuel Performance with Dr. Susan Kleiner

09 Jul 2020

Contributed by Lukas

Prevalence of female (and male) athletes who under-eatWhere the notion that females don’t burn calories at the elite level in the same way as males ...

S2_EP_6 Dr. Dom D'Agostino on Red Light, Ketones, Fasting, Zapping Monkeys and More

29 Jun 2020

Contributed by Lukas

Dom’s 72-hour fast. Measurements he’s using and what markers he’s interested in.Red light and near infrared (photobiomodulation)helping recovery...

S2_EP_5 All About Light with Thaddeus Owen from Primal Hacker

24 Jun 2020

Contributed by Lukas

All about blue light and how it can regulate and dis-regulate sleep cycles.How much sunlight is needed? Does the time of day matter?Benefits of UVA a...

S2_EP_4 Insulin and Glucose Myths and More w Dr Tommy Wood

16 Jun 2020

Contributed by Lukas

Dr. Wood talks about his upcoming experiment with the Carnivore Diet.What is the accepted theory of Insulin and what might be wrong with that.How insu...

S2_EP_3 #1 Tip As You Go Back to the Gym Again - Avoid a Load Spike

26 May 2020

Contributed by Lukas

Load Spike information based on research from Tim GabbettHow to set programming when you've been away for a period of timeKeep quality of work high wh...

S2_EP_2 Dr. Eric Helms on Training Life

19 May 2020

Contributed by Lukas

Challenges getting home from Costa Rica once COVID 19 concerns started shutting down borders and airports.Getting creative with at-home work and progr...

S2_EP_1 I'm Back - New Podcast Title and AM Aerobic Training For Meatheads

18 May 2020

Contributed by Lukas

How to use aerobic trainingWhat is aerobic training?How do CO2 levels affect your breathing pattern?Nasal vs mouth breathingMy AM Aerobic experiment d...

Bonus: Interview with Phil White

05 Mar 2020

Contributed by Lukas

What lessons can we learn from Laird Hamilton, Dr. Andy Galpin, Brian MacKenzie, and Kelly Starrett? Listen in as writer and journalist Phil White an...

Bonus: Fitness Tips from Down Under

02 Mar 2020

Contributed by Lukas

I wanted to drop you a short note about my trip to Australia for a wedding, to hang out and I was also teaching Level 1 and Level 2 of Reflexive Perfo...

Bonus Tip: How to Change Your Training Due to Travel or Stress

24 Feb 2020

Contributed by Lukas

This episode was prerecorded from an airport right out of LAX as Jodie and I were about to hop on a long flight to Brisbane, Australia. The tip for to...

Ep 51: Interview - Creating Strong, Jacked, and Agile Athletes with James Cerbie of Rebel Performance

06 Feb 2020

Contributed by Lukas

In this interview, I chat with my man James Cerbie about how to get you stronger, more agile, mo' muscle, a bigger aerobic engine and much more... .....

Ep 50: Daily - Micronutrients to Watch Out For - Selenium

24 Jan 2020

Contributed by Lukas

MacFarquhar JK, Broussard DL, Melstrom P, Hutchinson R, Wolkin A, Martin C, et al. Acute selenium toxicity associated with a dietary supplement. Archi...

Ep 49: Daily - Micronutrients to Watch Out For - Iodine for Thyroid

23 Jan 2020

Contributed by Lukas

References:Matthews E. Acute Kidney Injury and Iodinated Contrast Media. Radiol Technol. 2018;89(5):467CT-77CT.Leung AM, Braverman LE. Consequences of...

Ep 48: Daily - Micronutrients to Watch Out For - Iron For Men

22 Jan 2020

Contributed by Lukas

References:Ramanathan G, Olynyk JK, Ferrari P. Diagnosing and preventing iron overload. Hemodial Int. 2017;21 Suppl 1:S58-S67.Datz C, Müller E, Aigne...

Ep 47: Daily - Micronutrients to Watch Out For - Vitamin A in Retinol Form

21 Jan 2020

Contributed by Lukas

References:1. Penniston KL, Tanumihardjo SA. The acute and chronic toxic effects of vitamin A. Am J Clin Nutr. 2006;83(2):191-201.2. Hathcock JN, Hatt...

Ep 46: Daily -Micronutrients to Watch Out For - Overview of What is toxic / qualty of supplements

20 Jan 2020

Contributed by Lukas

This week, we're talking about micronutrients that you may want to re-consider, not necessarily avoid, but to keep an eye on. There are micronutrients...

Flex Diet Certification is Now Open! Closes 1/19/20

19 Jan 2020

Contributed by Lukas

Visit edu.flexdiet.com/enroll for more info.

Ep 45: Daily - Micronutrients - Gender Effects, Zinc, and Iron

17 Jan 2020

Contributed by Lukas

References: McDonald R, Keen CL.  Iron, zinc and magnesium nutrition and athletic performance.  Sports Med. 1988 Mar;5(3):171-84.https://www.ncbi.n...

Ep 44: Daily - Micronutrients - Essential Fats: Fish Oil

16 Jan 2020

Contributed by Lukas

ReferencesThe multiple risk factor intervention trial (MRFIT). A national study of primary prevention of coronary heart disease. (1976) JAMA 235:825-8...

Ep 43: Daily - Micronutrients - Magnesium

15 Jan 2020

Contributed by Lukas

References:Adriana Sarah Nica, Adela Caramoci, Mirela Vasilescu, Anca Mirela Ionescu, Denis Paduraru, Virgil Mazilu.  Magnesium supplementation in to...

Ep 42: Daily - Micronutrients - Vitamin D

14 Jan 2020

Contributed by Lukas

ReferencesBartoszewska M, Kamboj M, Patel DR (2010) Vitamin D, muscle function, and exercise performance. Pediatr Clin North Am 57:849-861. doi:10.101...

Ep 41: Daily - Micronutrients - Multivitamin Blend

13 Jan 2020

Contributed by Lukas

References :Rucklidge JJ, Kaplan BJ. Broad-spectrum micronutrient formulas for the treatment of psychiatric symptoms: a systematic review. Expert revi...

Ep 40: Daily - Met Flex for Fuel - Lactate (aka Lactic Acid)

10 Jan 2020

Contributed by Lukas

References:Misunderstood Lactate Dr George Brooks : The Science and Translation of Lactate Shuttle Theory https://www.ncbi.nlm.nih.gov/pubmed/29617642...

Ep 39: Daily - Met Flex for Fuel - Carbohydrates for Fuel

09 Jan 2020

Contributed by Lukas

References:Biochemistry, Aerobic Glycolysis https://www.ncbi.nlm.nih.gov/books/NBK470170/In vivo mitochondrial function in aging skeletal muscle: capa...

Ep 38: Daily - Met Flex for Fuel - Ketones

08 Jan 2020

Contributed by Lukas

References:Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics https://www.ncbi.nlm.nih.gov/pmc/articles/PMC53130...

Ep 37: Daily - Met Flex for Fuel - Fat As Fuel

07 Jan 2020

Contributed by Lukas

References:Volek FASTER tudy   https://www.ncbi.nlm.nih.gov/pubmed/26892521Understanding the factors that effect maximal fat oxidation https://www....

Ep 36: Daily - Met Flex for Fuel - Metabolic Flexibility Overview

06 Jan 2020

Contributed by Lukas

References:Metabolic Flexibility as an Adaptation to Energy Resources and Requirements in Health and Disease  https://www.ncbi.nlm.nih.gov/pubmed/2...

Ep 35: Daily - Acute 4-day training study - My Big #1 Take Away and What I Did to Prep for the Study

03 Jan 2020

Contributed by Lukas

Well, today marks the final episode in our week on this awesome study in Costa Rica. I'll be sharing with you my top finding from the study... and it'...

Ep 34: Daily - Acute 4-day training study - Velocity on Compound Lifts and Use for Performance vs Hypertrophy

02 Jan 2020

Contributed by Lukas

Today, we're continuing to discuss the training study that I helped with and was the subject of in Costa Rica. Dr. Ben House, Dr. Tommy Wood, and many...

Ep 33: Daily - Acute 4-day training study - How I Felt and Changes in my HRV and Sleep

01 Jan 2020

Contributed by Lukas

References:Does HRV predict acute lifting performance? https://miketnelson.com/hrv-heart-rate-variability-exercise-performance/Endure book https://www...

Ep 32: Daily - Acute 4-day training study - A surprise early finding from the study

31 Dec 2019

Contributed by Lukas

One of the big things that jumped out to me was that almost everyone in the study (again, I'm being vague a little bit on purpose because I haven't se...

Ep 31: Daily - Acute 4-day training study - Set and Setting of the study in Costa Rica

30 Dec 2019

Contributed by Lukas

References:Dr Ben House and Bro Research Center https://broresearch.comDr Tommy Wood - AHS Genetics Talk https://youtu.be/Db-PC_NWLN8Ryan L’Ecuyer h...

Ep 30: Daily - Fasted Cardio - Fat Use is a Marker of Metabolic Health

27 Dec 2019

Contributed by Lukas

References:Study 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366043/Study 2 https://www.ncbi.nlm.nih.gov/pubmed/27116342Study 3 https://www.ncbi.n...

Ep 29: Daily - Fasted Cardio - It's Easier to Do Fasted Cardio

26 Dec 2019

Contributed by Lukas

References:Study 1: https://www.ncbi.nlm.nih.gov/pubmed/27459862

Ep 28: Daily - Fasted Cardio - Long Term Effects of Fasted Cardio

25 Dec 2019

Contributed by Lukas

References:study 1 https://www.ncbi.nlm.nih.gov/pubmed/25429252study 2 https://www.ncbi.nlm.nih.gov/pubmed/27609363study 3 https://www.ncbi.nlm.nih.go...

Ep 27: Daily - Fasted Cardio - Why You May Suck at Using Fat as a Fuel

24 Dec 2019

Contributed by Lukas

References: Study 1: https://www.ncbi.nlm.nih.gov/pubmed/25763515Study 2: https://www.ncbi.nlm.nih.gov/pubmed/11093921Study 3: https://www.ncbi.nlm.n...

Ep 26: Daily - Fasted Cardio - Fasted vs Fed cardio for fat loss and health

23 Dec 2019

Contributed by Lukas

References: https://www.physiology.org/doi/abs/10.1152/jappl.1990.69.5.1849?journalCode=jappl

Ep 25: Daily - Long Term Weight Loss - Metabolic Flexibility and Energy Flux - Keys to Long-term Weight Loss Success

20 Dec 2019

Contributed by Lukas

Once you’ve lost weight, how do you keep it off? How does Metabolic Flexibility fit into energy flux? We cover all of this in today’s episode. V...

Ep 24: Daily - Long Term Weight Loss - Why Walking More and More Will Not Help

19 Dec 2019

Contributed by Lukas

If I all of a sudden just take up walking like a madman and walk all day, am I going to cover my exercise requirements? Will I get significantly leane...

Ep 23: Daily - Long Term Weight Loss - Energy Flux Concept - Low vs High - Adherence

18 Dec 2019

Contributed by Lukas

What is the #1 key to long term weight loss? Our argument is that it’s exercise and even more specifically is looking at the concept of energy flux....

Ep 22: Daily - Long Term Weight Loss - The misunderstood role of muscle and calories burned

17 Dec 2019

Contributed by Lukas

What are one of the misunderstood keys to long term weight loss? If you look at the statistics, most people are good at achieving short term weight lo...

Ep 21: Daily - Long Term Weight Loss - Why Exercise and not just cut calories?

16 Dec 2019

Contributed by Lukas

This week, we’re talking about a concept called g-flux. The first time I heard about this was from Dr. John Berardi in the early 2000s. G-Flux repre...

Ep 20: Daily - Protein - Myth 5: Eating Too Much Protein Makes You Fat

13 Dec 2019

Contributed by Lukas

Let’s just jump right into the last protein myth of the week. I’m going to cover some very interesting, massive, protein overfeeding studies where...

Ep 19: Daily - Protein - Myth 4: There is No Data That Says Athletes Need More Than the RDA for Protein

12 Dec 2019

Contributed by Lukas

We’re covering another zombie myth of protein that just won’t die today. Now it appears that protein itself is considered a negative thing in som...

Ep 18: Daily - Protein - Myth 3: As You Age, You Need Less Protein

11 Dec 2019

Contributed by Lukas

One of my favorite shows on TV, other than Seinfeld which most of my students don’t even know existed… which is crazy, was MythBusters. Myth #3 is...

Ep 17: Daily - Protein - Myth 2: Too Much Protein Will Damage Your Kidneys

10 Dec 2019

Contributed by Lukas

Too Much Protein Will Damage Your Kidneys? For the average healthy person listening in, this is not true. You need to understand the difference betwee...

Ep 16: Daily - Protein - Myth 1: You Can Only Use 30 Grams of Protein per Meal

09 Dec 2019

Contributed by Lukas

This week I've been talking about that protein or bro-tein, depending upon how you want to pronounce it. What I wanted to do this week is give you a v...

Ep 15: Daily - Exercise - Cardiac Adaptations - Concentric vs Eccentric Hypertrophy

06 Dec 2019

Contributed by Lukas

Ep 14: Daily - Exercise - Why you can NOT just lift weights faster for cardio

05 Dec 2019

Contributed by Lukas

Ep 13: Daily - Exercise - Aerobic (Cardio) vs Anaerobic (Lifting stuff) Exercise

04 Dec 2019

Contributed by Lukas

On the topic of the effects of exercise, we need to chat about the difference in aerobic exercise versus anaerobic exercise. Now for some of you, thos...

Ep 12: Daily - Exercise - Exercise vs Recreation

03 Dec 2019

Contributed by Lukas

As of this recording, you may hear some different noises in the background. I'm in South Padre Texas doing some kiteboarding. You're probably wonderi...

Ep 11: Interview - Doc & Doc - Interview with Dr. Andy Galpin

02 Dec 2019

Contributed by Lukas

Today I have something super cool for you. This is an interview with my good buddy Dr. Andy Galpin from Cal State Fullerton. If you've been listening ...

Ep 10: Daily - Sleep - Research on Sleep and Pre-Bed Protein

14 Nov 2019

Contributed by Lukas

The importance of sleep. Whenever you talk about sleep, especially around a group of lifters, these questions then come up, "Should I be ingesting pr...

Ep 9: Daily - Sleep - The Impact of Sleep and Your Metabolism

14 Nov 2019

Contributed by Lukas

This week, we've been talking a lot about sleep, and today I wanted to discuss with you just a very short thing related to the impact of sleep on meta...

Ep 8: Daily - Sleep - This #1 Sleep Tip is Not What You'd Expect

14 Nov 2019

Contributed by Lukas

AAAAALLL about sleep. Want the # 1 tip for sleep that I found works really well? Now you may be thinking of answers like making your sleep cave, makin...

Ep 7: Daily - Sleep - The #1 Sleep Issue When Training Clients

14 Nov 2019

Contributed by Lukas

Aaaah Sleeep. =) We'll chat about the number one problem that I see when trainers and clients discuss sleep . . . and it's probably not what you th...

Ep 6: Daily - Sleep - Fat Use is Better with High Quality Sleep

14 Nov 2019

Contributed by Lukas

This week we're going to be talking about the effects of sleep. And so sleep is kind of the trendy thing in fitness now. And I would say there are lot...

Ep 5: Daily - Met Flex - Macro Matching for Metabolic Flexibility

14 Nov 2019

Contributed by Lukas

Macros redefined -- The concept of macro nutrient matching or macro matching is a concept that not many people talk about. The silence puzzles me. B...

Ep 4: Daily - Met Flex - Metabolic Flexibility Framework

14 Nov 2019

Contributed by Lukas

In this episode we are talking a little bit about the framework of metabolic flexibility. So as you've heard in the previous episodes here, metabolic...

Ep 3: Daily - Met Flex - The Flex Diet Leverage Equation

14 Nov 2019

Contributed by Lukas

Today, I wanted to talk to you about the concept of leverage and how we can use this to figure out what interventions may be best for our clients. You...

Ep 2: Daily - Met Flex - What is Metabolic Flexibility?

14 Nov 2019

Contributed by Lukas

Today we're talking about what metabolic flexibility and how it relates to flexible dieting. As I mentioned in podcast episode 1, I sort of fell into ...

Ep 1: Daily - Meet Dr. Mike T Nelson

14 Nov 2019

Contributed by Lukas

Hey, it's Dr. Mike T Nelson here and this is the very first podcast that I've done solo. Obviously, I've been a guest on many other podcasts. You can ...